AM
5k Zone 2 Run | 133BPM | 5:29/km
PM
Workout with Ronel at Anytime Fitness SS2
2 sets of Pull Ups
Incline Bench Press
T Bar Row
Tricep Extension
Bicep Preacher Curl
021726
Reply
Category Archives: Bodybuilding
091725
Bench press 3×3 @ 63kg
Superset 3 pull ups @ 13kg
Press 3×3 @ 43kg
Few sets of shouldering lateral raises @ 5kg
081625
Bench Press 3×8 @45KG
Chin Up Grip Lat Pull Down 3×12 @110lbs
Seated Press Machine 3×12 @5KG/side
Seal Row 3×8 @45KG
Shoulder Strength + Mobility using Clubbell
071925
Bench Press work to heavy single – 72.5KG
5×5 Pull Ups
4R of:
8 DB Press @15KG *last round 6
8 Bent Over DB Row @22.5KG
8 Plate Shrugs @25KG
062125
4 rounds:
Max rep dips at 25% body weight 12,10,10,12
Max rep chin ups at 25% body weight 3,3,3,3
4 rounds NFT
12 db pec fly @12.5KG
8 single arm db row @28KG
12 db lateral raises @7.5kg
8 heavy db shrug @32KG
4x15s Rack Hold – work up to 110KG
061925
3×8 Hip Thrust @75KG
3×8 1 leg trap bar dl @50kg
3×8 Slow tempo calve raises @40KG
5x 90s On: 90s Off
18 Cal Row + Max TTB – 5-7 Reps
Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55
061825
Gym with Jason Tan at Optimum Fit
Press 5-3-1-5-3-1-5-3-1 @
45,50,55,35,40,45,35,40,45
Chinese Rows 6×5 @ 45KG
5R of:
12 T-Bar Rows
12 BW Dips
4R of:
Shoulder Flys and Decline Chest Fly
WOD:
4R of:
10 Squat @20KG Sandbag
10m Lunges @20KG Sandbag
10 Deadball Burpee @20kg Ball
11:43. *Thought I did 5 Rounds. But only did 4.
053025
Home workout
DB Romanian DL 5×10 @25KG DBs
Machine Read Delt Fly 5×10
Goblet Squat 5×20 @25KG DB
Assisted Nordic Curl 5×10
DB Seated Shoulder Fly 5×10 @5KG
052225
Deadlift work up to 1×105
+ Upper body workout
052125
Bench 3×8 @ 55KG
1 Arm Bent Over Row 3×10 @24KG
Box Squat 3×10 @90,100,100KG
DB Press 3×8 @12KG
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press